Causes of tobacco addiction
To break a habit, you need to know its nature. Addiction develops in two directions: psychological and physiological.
The psychological aspect is much stronger - no one is born with a cigarette in their mouth, this profession comes later under the pressure of social and emotional situations. In 90% of cases, success in the fight against nicotine addiction appears after determining the factor that triggered the first bloating.
Psychologists and sociologists identify the following causes of the problem:
- An example of people around you, especially your parents. Children unconsciously try to grow up and imitate the elderly.
- Trying to adapt to the environment. An adult can smoke if he or she joins a smoking team. Many are addicted to nicotine in the military, in a school, or in prisons.
- Systematic stress. Cigarettes provide the illusion of calm and temporarily stimulate the thought process.
There are studies that show the relationship between social aspects and the acquisition of bad habits. The risk of nicotine addiction increases with strained relationships between parents, divorce, in dysfunctional families, and with one parent. A woman gets used to nicotine faster and it is more difficult for her to give up on herself.
Simultaneously with psychological dependence, physiological dependence develops, which does not make it easy to leave. 7 seconds after inhaling tobacco smoke, nicotine enters the brain through the blood, where it acts on the nicotine-sensitive cholinergic receptor. In response, the body increases the amount of adrenaline and dopamine, the pleasure hormone. The smoker gets a relaxation and a brief euphoria. Further, the mood worsens, depression develops and a new dose of nicotine is required. Addiction develops, taking on a ritual character: the desire to smoke is “associated” with the end of the work process, the end of sexual intercourse, eating, a friendly meeting, and other circumstances. Therefore, it is more difficult for a heavy smoker to quit than for a beginner.
Why you should get rid of a bad habit as soon as possible
Only one deaf person has not heard that smoking is harmful. However, not everyone is fully aware of the consequences of this habit, and some are not even aware of it. This leads to insufficient motivation and you can get ready for years without taking the decisive step towards fighting addiction.
Here are just a few facts that explain the need to fight nicotine addiction:
- It was found that inhaling tobacco smoke 23 times increases the risk of lung cancer in men and 13 times in women. The likelihood of developing laryngeal cancer also increases.
- Smoking also accounts for 90% of the causes of chronic obstructive pulmonary disease.
- Smokers have a 40% increased risk of developing type 2 diabetes.
- Every year 600, 000 people die from smoking. Among them may be relatives of smokers.
- Tobacco smoke also increases the risk of SIDS (Sudden Infant Death Syndrome). If at least one of the parents is sensitive to this addiction, his child may die suddenly during sleep. At risk are children aged 1-12 months.
There are other factors that can make you think. For example, a waste of time. It takes an average of 4 minutes to smoke a cigarette. If a smoker needs one pack a day, it takes more than an hour. 40 hours run in a month, and 480 hours or 20 days a year. This is time stolen from a family or a favorite business.
Not everyone succeeds in fighting smoking at home. This is due to the familiar environment and situations that cause a strong, uncontrollable desire. In this case, a temporary move or trip will help you, you may be in the company of non-smokers. With this approach, you can throw suddenly without pushing the issue into the rear igniter. The view that this should not be done has not been confirmed by research.
How to quit smoking at home
You can take medicine, put on plaster and drink infusions, but if you do not understand the causes of nicotine addiction, everything will be in vain.
This is the first thing you need to do when you start fighting habit at home. Then you can experiment with addiction breaking techniques forever.
Body deception
Self-hypnosis often helps fight various addictions. In the case of smoking, you can try to trick the body by cutting all the cigarettes in the pack in half and folding them back. This method is effective with more than 10 years of experience and use of one pack a day. Its essence lies in the deception of the body: the smoker smokes a "full" cigarette, but the amount of nicotine and tar comes in half.
Gradual dumping is effective if there is a commitment to end the problem. After a month, you can reduce the amount of tobacco consumed per day. The main thing is to resist the temptation to light one cigarette after another. Easier than smoking cessation right away.
Averzive therapy
The method often helps a girl or a woman and is based on the formation of a reflex of disgust. Medicine recognizes aversive therapy in narcology, but the assessment of its effectiveness is unclear. Disadvantages include unpleasant symptoms, including nausea and vomiting.
To cause discomfort while smoking, rinse your mouth with one of the following solutions:
- thermopsis infusion;
- glycerin
- water with tannin;
You can also smoke cigarettes in milk or cream, then dry and smoke for at least a week instead of the usual ones. You will not be able to taste the taste, the combination of tobacco and milk will cause nausea and even vomiting. Such methods help a lot, but there are also negative evaluations.
Distraction
A relatively easy method is suitable for smokers regardless of gender and has a sobering effect - many can not quickly get rid of addiction just because they periodically forget and light a cigarette before realizing what is happening. In this case, a tight elastic band worn on the wrist will help. Once the desire arises, you have to pull it off and let it go. The sensations are quite sensitive, but the effect is noticeable.
This technique helps even with a weak will, the main thing is to show diligence and perseverance. Over time, the sensitivity of the wrist may fade, so you can wear a tighter elastic band. In a similar way, you can really get distracted by thinking about a cigarette.
Breathing Exercise
Oxygen uptake helps in the effective fight against withdrawal syndrome, facilitates withdrawal. There are many effective exercises, here is the simplest one that is best done outdoors or on the balcony:
- Stand up straight, legs together, lower arms.
- Inhale slowly through your nose, hold your breath for 5 seconds.
- Also exhale slowly through mouth.
- Take 10 breaths, rest for a minute.
- Repeat the exercise.
If you do the exercise correctly, you may feel dizzy from excess oxygen entering the bloodstream, this is normal. With regular exercise, the urge to smoke will weaken, and then it will disappear completely. Starting training sets yourself up for success.
How to quit smoking quickly with folk remedies
A person trying to fight smoking may experience discomfort, dizziness, and a feeling of relaxation in the hands and feet. At the same time, nervousness will increase, the development of a depressive state is possible. These violations indicate a withdrawal syndrome, which folk remedies help to combat:
- Eucalyptus infusion - a tablespoon of leaves in a glass of boiling water, leave for an hour. Drink a quarter cup 6-7 times a day for a month.
- Oatmeal soup - pour a tablespoon of grain with a glass of water, leave overnight. In the morning simmer on the fire for 10 minutes, then cool, drink instead of tea. According to reviews, with the help of a decoction, you can painlessly get rid of the habit.
- Cucumber infusion - one tablespoon in two glasses of water, brew for 20 minutes. Drink with honey 5-7 times a day, the duration of the course is at least a month. The infusion is contraindicated in pregnant women.
You can simply mix equal amounts of currant leaves and mint. Pour a teaspoon of the mixture with a glass of boiling water, leave for half an hour. Drink in small sips whenever you feel the urge.
Reviews of folk remedies are not always clear. For some people, herbs do not work, others face unpleasant consequences. It is necessary to consult a competent herbalist before starting treatment. Be guided by the opinion of doctors - cardiologists, narcologists, psychotherapists. They can take into account individual characteristics and find the best ways to deal with addiction.
How to Quit Smoking Easily, Tips from Long-Term Smokers: 10 Tips
It is good practice to learn from someone else. We have gathered advice from those who have already got rid of addiction and live free. They can also help you.
- Do not watch TV at night, it will save your nerves. Sleep 8 hours.
- If the urge to take a cigarette has become unbearable and you are at home, take a fresh or contrasting shower.
- Stop drinking strong tea and coffee. Caffeine increases a smoker's need for nicotine.
- Try not to eat too much or use spices. Eat three times a day to avoid weight gain.
- Discard anything reminiscent of smoking from home - ceilings, lighters, accessories.
- Try not to get into situations in which you are used to taking a cigarette.
- Try not to be discouraged. Once a bad mood comes, the feet will run on their own to the smoking stall.
- If you go to bed no later than 10: 00, it will be easier to fight the urge to smoke in the morning.
- Try not to communicate with smokers. First, it is easier to break free from it. Second, some "friends" will try to deceive you. Throwers' failures are often linked to feelings of envy from others.
- Wear lollipop with menthol in a box instead of cigarettes.
The last piece of advice from a Christian for people who believe in God. It is difficult for a person to fight with himself, but for God anything is possible. If the desire to quit smoking is sincere - ask Jesus Christ about it in prayer. Just get on your knees and say to Him, "Lord, I want to leave, help me. "Believe that He is powerful to deliver you from all sin, including smoking.
Smoking pills, a summary of the most effective drugs
There are no medications that can completely remove the urge to inhale tobacco smoke. The action of funds is different - they weaken the severity of the withdrawal syndrome and help the body heal faster. Smoking tablets can be found in any pharmacy, consider well-known and useful drugs.
Lobelin
A powerful remedy for people seeking to quit smoking. It is a powerful natural alkaloid found in Indian tobacco and has a complex effect on the body. If you follow the recommended course, you will notice the following effects:
- the frequency of headaches decreases; nervousness
- decreases;
- heq nervozizmin.
Lobelin regulates the work of the respiratory system, as a result, more oxygen enters the body of the thrower and an accelerated withdrawal from nicotine occurs. They drank 1 tablet up to five times a day for a week. Then the dosage is gradually reduced.
Plant composition
The best herbal medicine that tastes good and helps reduce cravings for tobacco smoke. The product contains a complex of extracts:
- Clary Sage
- mother;
- chamomile;
- hips;
- rigon.
If you want to smoke, you need to distribute 1-2 pills. The duration of the course can be any, the main thing is not to have harmful desire.
Varenicline
A powerful medicine that will help relieve addiction for those who can not control themselves and control desires and have a long history of smoking.
According to official instructions for use, they drink one tablet twice a day with plenty of water. The dosage is gradually increased, at the beginning of the course they drink half 500 mcg once a day, from the fourth day one piece per day, and from the eighth day they take 1 piece. 2 times a day.
The disadvantage of Varenicline is its many side effects. Men and women who quit smoking experienced nausea, bronchitis, increased body mass index, headaches, and in some cases, suicidal tendencies.
What happens to the body when you quit smoking
Be aware that the first positive changes in the body occur within 20 minutes of quitting smoking - blood pressure gradually normalizes. This information helps to tune in to fight further.
Subsequent changes at specific intervals:
- 8 hours - the level of carbon monoxide in the blood will drop to a minimum;
- 12 hours - the bad breath will disappear;
- days - blood pressure is normalized;
- two days - the taste sensations will become brighter;
- third day - physiological dependence disappears;
- weeks - the sense of smell will be fully recovered: you will feel a person smoking tens of meters away;
- months - health will return to normal, night cough will disappear, collection in men will increase;
- three months - blood flow will increase, tissue oxygenation will increase by 35%;
- 9 months - the immune system will fully heal and resistance to colds will increase.
After a year, the risk of developing lung, laryngeal and esophageal cancer will be halved. Those who left 5 years ago have the same risk of dying from myocardial infarction as non-smokers.